Adarian’s Speed and Fitness Training

Here is the video of speed walking on a treadmill. Great way for a distance runner to adjust to higher leg cadence. Watch as the runner switches to running and then back to speed walking.

Speed walking on a treadmill at 10mph/6 minute mile pace

Today was a great day for discover. I was able to walk on a treadmill at 9 mph for 10 minutes. Treadmill was set at 2 percent incline.

Heart rate was 165 to 172. Felt no fatigue during or after the 10 minutes. I was able to carry on a conversation for the whole 10 minutes

I was wearing the NLAAF prototype shoe.

To recover during the 10 minute walk I would switch to jogging for 30 seconds every 3 minutes.

I will work on walking at 12 mph for 30 minutes. Also will validate speed and distance on ground.

Video coming soon.

I have been testing the shoe out and comparing to running in regular shoes.

Today I split time between the shoe and barefooted.

If you have been following along, you will know that in  a special NLAAF shoe, I can make it 800m before having to stop and catch my breath, in the ball of the foot shoe, I can run up to 2 miles without any problems before having to stop and catch my breath.

In a normal pair of running shoes, I can jog a mile but I can’t run a mile in them.

Also in normal running shoes my legs hurt afterwards, if I run at a speed faster than jogging.

Today after 1/2 mile in the ball of foot shoe, I took them off to see what would happen.

I ended up running a mile without any issues barefooted. I didn’t have to stop to catch my breath, no leg issues and no feet issues. As reported before, when I stop running I was winded but my legs felt fresh. The mile took about 5:30 to complete.

1.5 mile bike ride and run, in a pair of cycling shoes.

The 1.5 road mile course had uphill, downhill and flat portions.

Rode 1.5 miles first and then ran 1.5 miles without having to switch shoes.

When cycling in the shoes, no input from the upper body is required when peddling seated or standing up. No wasted side to side or leaning motion pure power to the pedal. You could almost pedal just as well with no hands. Some hand input required to steer bike.

When running in the cycling shoe, you maintain speed without any extra effort when going uphill and you have more control going downhill.

Talking about biking and then running,

Next test will be a longer ride and run along with collecting data using a cycling computer, a running computer and heart rate monitor.

4 years ago I started working out to lose weight. I didn’t want to give up my sweet tooth so I knew that it would be hard to lose 20 plus pounds.

The first five came off very easily in a month, but over the last few years I have bounced around from 192 to 198.

The past 6 weeks I drop 12 lbs and still dropping. What was the difference? I had a client that drop over 10 lbs in 8 weeks without altering her diet. She had been exercising by walking with a 15 lbs weight vest over the last few years. When I told her she should use her arms more when walking and walk on the ball of the foot, next thing I know I get an email saying how she has lost 12 lbs since she started walking as instructed.

She said the new way of walking made her breath harder but did not make her tired.

I thought cool a bonus.

Then my wife started to drop weight like crazy also after following the same instruction.

Now I have to take notice.

So I don’t walk but I started running and biking in a way that made me breath harder but did not make me tired.

I bike one mile a week and I run one mile a week. Outside of that I run on the track and treadmill 3 days a week.

The only new thing is the bike portion as I have been lifting weights for the last 4 years along with training for track and field (100m,triple jump and long jump).

My track workout consisted of short explosive runs with  a lot of rest in between.

But no serious mileage. The longest run I had done over the years is the twice a week 800m run. I did do two 1.5 mile runs to test a new shoe design but that is about it for anything over 800m.

For the one mile run, I run until I my breathing rate couldn’t keep up with the running speed. I then count to five and run again until my breathing rate couldn’t keep up with my running speed. I do this until I have ran one mile. Normally the mile run takes about 6 minutes or less including the time that I stop running to catch my breath.

On the track I changed the workouts, to something similiar to the one mile run.

I would run  50m walk back and run 50m again. I would run them until I felt out of breath. I would then rest 10 minutes and repeat again. I would also time the runs to make sure that I was going as fast as I could. If on one of the sprints I slowed down by .25, I would stop at that point and rest for 10 minutes.

I am happy to say in 6 weeks I have shed the additional weight of 12 lbs without altering my diet.

I hope to be down to 175 by June 14.

I could have drop the weight along time ago by altering my diet, but I wanted to have my cake and to eat it also.

Today I ran 1.5 miles. I last ran 1.5 miles about 1 month ago. I have tried to run 1.5 miles in regular shoes but have yet to make it without stopping. Today it was a breeze with the NLAAF’s shoes on.

At the end of the run I was winded but my legs were not tired. I had no problems sustaining or increasing my running speed during the uphill portions of the run. Along with controlling my speed during the downhill portion of the run.

The best thing about the NLAAF’s shoes is your feet feel great after running. I am looking forward to doing  a 5k in them.